LHS Nordic Ski Team Blog!!

 Welcome back and Happy New Year!   We are headed into our intensity block which means we will be decreasing our hours by a little bit but increasing our speed workouts.  This means your self-care and recovery are more important than ever.  We are also transitioning to a lot more skiing and I want to give you as much time on snow as we can get.  This means core and yoga will be on your own this week. This is a great youtube video that my sister created on green tea and how it can keep you healthy through this race season.   https://youtu.be/KAEM4BLG-AU So go green!   Monday am:    Core & Yoga on Your Own Monday pm:     Skate Skiing / 20 min. Warm-Up / V1,V2 & V2 Alt. Technique Work / 10 min. Cool Down Tuesday am:  20 – 30 min. Run On Your Own Tuesday pm:     Classic Skiing / 20 min. Warm-up / Team Sprint Practice / 10 min. Cool Down Wednesday am:     Core and Yoga on Your Own Wednesday pm:    Classic Skiing /   1:15 Over Distance with 30 min. double pole work Thursday pm: Waxi

Hello Skiers!   I hope you all had a wonderful Christmas!  I have gotten to do some amazing skiing and I hope you have too!   This week we have team practices Mondy - Wednesday.  It is so important to keep training through the break if you can't make it to practice make sure you are training on your own! A couple of things to remember about holiday practices: 1)  They are optional 2)  If you can't make it to practices you should most definitely continue to train!  If you can ski that would be the best!  If not continue to rock out the dry land! 3)  These practices are really fun!  So get stoked! 4)  We will have practice Monday - Wednesday both weeks of break.  5) All workouts are subject to change due to weather.  We have one last week of our endurance block and next week we start with our intensity block!   Keep that visual of a pyramid in mind.  You can't build a tall pyramid without having a large base.   Here is the training for the week: Monday 9:00 am:  Meet at the s

  Hello Everyone! Happy, Merry Everything! I just want to say everyone did a fantastic job in Cody!  Thank you for all your hard racing!  It was so awesome to see you all start to come together as a team!  A couple of things to remember about holiday practices: 1)  They are optional 2)  If you can't make it to practices you should most definitely continue to train!  If you can ski that would be the best!  If not continue to rock out the dry land! 3)  These practices are really fun!  So get stoked! 4)  We will have practice Monday - Wednesday both weeks of break.  5). All workouts are subject to change due to weather.  Monday:  Meet at LHS at 3:30 pm / Classic Ski at HJ / 1:30 Technique Drills or Skate Rollerski meet at the HS Student parking lot Tuesday PM:  Meet at LHS at 3:30 pm / Skate Ski at HJ / 1:30 Technique Drills or Strength Circuit at the HS Wednesday AM:  Meet at LHS at 3:30 pm / 45 - 50 min. / Bring Rollerski and running  equipment   

 We did it!  We got on snow for the first time last week and it was magical!  It definitely reminded me why we are doing all this hard training.  This is going to be a busy week and once again the weather is a little bit up in the air.  Please note all training subject to change due to weather.  Also!  We are going to have a race in Cody!   Yay!!  That means we are going to be leaving on Thursday morning so please make sure you have all your schoolwork done and you are able to go!  Here is the tentative  training for the week: Monday AM:   20 - 30 min. Run-on your own   Monday PM:   Core & Yoga at 3:30 in the Yellow Pod, Nutrition Tip #2!  Tuesday PM:   20 min. Warm-up Run / Strength Circuit OR Classic technique work / 10 min. Cool Down  Wednesday AM:   20 - 30 min. Run-on your own Wednesday PM:   20 min. Warm-Up Run / 40 min. Hill Resistance Training running or Classic skiing / 10 min. Cool Down Run (Bring your Poles!) Tuesday PM:   20 min. Warm-up Run / Strength Circuit OR Skate

We are headed into week 4 of our season and we are rocking out the training!  It was fun to see everyone really push it hard on our team sprint on Friday and then turn it around and learn how to rollerski the next day!  You all are doing an amazing job, keep up the stoke, you all are getting fitter and ready to ski race!  Monday, if you have a foam roller please bring it!  Friday, we will be having our first team dinner! Monday AM:   20 - 30 min. Run-on your own   Monday PM:   Core & Yoga at 3:30 in the Yellow Pod, Foam Rolling & Nutrition Tip #2!  Tuesday PM:   20 min. Warm-up Run / Strength Circuit / 10 min. Cool Down  Wednesday AM:   20 - 30 min. Run-on your own Wednesday PM:   20 min. Warm-Up Run / 40 min. Hill Resistance Training / 10 min. Cool Down Run (Bring your Poles!) Tuesday PM:   20 min. Warm-up Run / Strength Circuit / 10 min. Cool Down  Friday AM:   20 - 30 min. Run-on your own Friday:   20 min. Warm-Up Run / Game TBA   TEAM DINNER at Thomas's house!  Saturday

Greetings Skiers!   I hope you all had a great Thanksgiving break and got to eat a lot of good food!  I also hope you are ready to rock out some more dryland training this week.  It looks like from the forecast we don't have any snow in the near future.  If you did a lot of training over the break make sure you are getting the recovery you need to absorb all the work you did! Please come prepared to be outside for practice to do some more strength circuits, hill bounding and running!  The workouts in red are optional work outs for those of you who are feeling you need to get in more hours. I am working on planning a ski for Saturday and will let you know more as we get closer! Monday AM:   20 - 30 min. Run-on your own   Monday PM:   Core & Yoga at 3:30 in the Yellow Pod and Nutrition talk!  Tuesday PM:   20 min. Warm-up Run / Strength Circuit / 10 min. Cool Down  Wednesday AM:   20 - 30 min. Run-on your own Wednesday PM:   20 min. Warm-Up Run / 40 min. Hill Resistance Training

This is the most important training week of the season!  Skiers around the nation are getting a big volume week of training this week!  This is a key week to building your base for the season to come!  Wednesday is going to be a big adventure!  We will be headed to Bruce's Trails on Rabbit ears pass.  We will leave at 8:00 am and will get back around 3:00 pm!  You will need to pack a lunch, extra water, and dry clothes.  This is not a required practice but it is going to be awesome! After Wednesday we do not have practice for the rest of the week but it would be a really good idea for you to train on your own.  Monday:   Meet in the Yellow Academic Pod at 3:30 /  Core and Yoga   * Talk - Hydration and Nutrition  Tuesday AM:   20 - 30 min. Run-on your own Tuesday:    30 min. Warm-Up / 30 min. Strength Circuit / 10 min. Cool Down  Thanksgiving Break! Wednesday Morning:   Leave from LHS Ski Room at 8:00 am / Classic Ski on Bruce's Trails on Rabbit Ears / 2:00 hr Over Distance Ski

 Greetings! If you have not gotten a chance to fill out the beginning of the season survey here is the link to it! Link to the  Survey

 I hope you are STOKED because this season is going to be awesome!   Practice starts on the 15th of November!  FOR THE FIRST DAY WE WILL BE MEETING IN THE YELLOW ACADEMIC POD! YOU WILL BE REQUIRED TO HAVE A MASK! Here is what the week is going to look like: *  PLEASE ALWAYS DRESS TO BE OUTSIDE... ALWAYS!!!!  That means all the layers, hat, gloves and good running shoes!!!  Monday:   Meet in the YELLOW ACADEMIC POD AT 3;30 pm / We will go over team Info (COVID information) / Talk about attendance and practice / Play a game! Tuesday:    Meet in the FIELD SOUTH OF THE COMMONS at 3:30 pm  /  Running Warm Up 30 min. / 45 min. Strength and Core / 10 min. Cool Down Wednesday:    Meet in the FIELD SOUTH OF THE COMMONS at 3:30 pm  /  Running Warm Up 20 min. / *45 min. - 50 min. Hill Resistance Training / 20 min. Cool Down  * Bring a pair of extra poles or your classic poles to do hill bounding.  It is better if they are shorter.     Thursday:    Meet in the FIELD SOUTH OF THE COMMONS at 3:30 pm

 We made it!  This is the last week of the season.  However, that does not mean you should stop skiing!!  Spring skiing makes you a better skier for a lot of reasons but the primary reason is you are skiing when everyone else has stopped!   Here is the training for the week: Monday:  Meet up at HJ at 4:00 pm / Skate skiing / 20 min. Warm-up / Sharpening Intervals / 10 min. Cool Down Tuesday:  Travel day / Active recovery walk or run  Wednesday:  Pre-ski the course Thursday, Friday, and Saturday:  Race, race, race!!!

Hello Everyone! This week is our bonus week of training!  If you are planning to go to Western Regionals this week is essential, if not this week is great for staying on skis a little longer into the spring so you can come back next year faster and more skilled.   Here is the plan for the week.  Monday: Meet up at Happy Jack at 4:00 / Classic skiing / 45 min. Active recovery  Tuesday: Meet up at Happy Jack at 4:00 / Skate Skiing / 1:00 Over Distance with 6 x 5 sec. Speeds Wednesday: Meet up at Happy Jack at 4:00 / Classic Skiing / Specific Strength-Double pole work Thursday: Meet up at Happy Jack at 4:00 / Skate Skiing / 45 min. Active recovery or Day off if tired! Friday: Meet up at Happy Jack at 4:00 / Classic Skiing / 1:00 Over Distance with 6 x 5 sec. Speeds  Saturday: Ski on your own 1:00 Over Distance / Technique of your choice  Sunday: Day Off / Yoga and Walk

 Here we go!  We are headed to state this week!  You have all done so much work this season and really your hard work is done!  Now, you just have to trust your training and race fast! Here is the link to the State Race Packet with all the info:   https://docs.google.com/document/d/1XMNwwZH1GjsKqSAhDQXUBhk8n0OpfBBabsz8orLwKYs/edit?usp=sharing Monday:  Skate Skiing / 45 min. Active Recovery Tuesday:  Classic Skiing / 20 min. Warm-up / 10 x 5 sec. Intervals Wednesday:  Skate Skiing / 1:00 hour Over distance  Thursday:  Leave for Casper @ 8:00 am / Pre-Ski the Course / Wax Skis / Dinner  Friday, Feb. 26th 5K Classic Bibs: available at Martin’s Hut in the Stadium at 8:00 AM Course Open for Inspection: 8:00 AM  National Anthem: 9:30 AM Course Closed: 9:45 AM  Start Time: 10:00 AM  Race officials reserve the right to alter start times due to inclement weather/situations on both days if the need arises. Please advise your skiers to be within “earshot” of the stadium for race announcements. 

 Hello Skiers! I apologize for posting the plan for this week so late! We are on week 14 of our 15 week season!  Wow, it's gone fast!  This week we will be continuing to tapper and making our focus peaking for State and Western Regionals.   Wednesday:  Classic Skiing / 20 min. Warm-up / 10 x 5 sec. Double Pole Intervals / 10 min. Cool Down Thursday:  Skate Skiing / 1:00 Over Distance  Friday:  Skate Skiing / Agility and Game Day  Saturday:  Classic Ski at Chimney Park / Leave the HS at 9:00 am / Adventure Ski! / Return 1:00 pm.

Hi Skiers!  This is an amazing opportunity coach Meghan organized for us!  All of you should attend no matter what grade you are in!   On Friday, March 5 th  Laramie High School and the United States Collegiate Ski & Snowboard Association (USCSA) will be hosting a virtual meet and greet for high school athletes interested in skiing in college.  This is a fairly informal, open event meant to connect athletes with college teams and open them to opportunities to continue skiing. Please help us spread the word and attract athletes to this event! The meeting will take place from 6-7 PM over Zoom. College coaches and/or athletes from University of Wyoming, Colorado State University, Western Colorado University, and Colorado Mesa University will share information about their teams and answer athlete questions. The event will be recorded for any athlete unable to attend. Please forward this opportunity along via email to any team or organization you think may be interested, and help us by

 Hello Skiers! I hope you are getting recovered from our road trip yesterday and are ready to do some training for the next two days! It is a really good idea to get these two days of training in to continue to peak for state and Western Regionals.  Here is what we have planed: Friday:  Meet 3:45 pm @ the Ski Room / Skate ski / 20 min. Warm-up / Sprint Race and Games / 10 min. Cool Down Saturday:  Meet 9:00 am @ the Ski Room / Classic Ski / 30 min. Warm-up / 7.5k Time Trial / 10 min. Cool Down See you this afternoon!

I want to start out by thanking you all for your amazing flexibility and perseverance this past weekend in Lander.  You all did such an amazing job with so much adversity thrown at you.   The exciting news is you did it!  You have made it to the point in the season where we start to Tapper!  Tapper is when we start to take the numbers of hours you have been training down and start to shorten up our interval sessions.   THIS IS THE MOST IMPORTANT PART OF TAPPER:  You do not want to stop training nor do you want to start anything new!!!  This is not when you start up your new hobby of roller skating at the terrain park!  If you stop training the chances of getting sick go way up.  This is not the way to ski your fastest at state.   Monday:  Classic Skiing / 45 min. Active Recovery Ski (this is an easy ski at a low intensity designed to leave you feeling recovered at the end!) Tuesday:  Skate Skiing / 20 min. Warm-up / 10 x 10 sec. Intervals / 10 Min. Cool Down Wednesday:  Classic Skiing

 This week we are going to put one more week of volume in before we start to tapper.  The point of this is to put stress on our body one last time before we start to take the load off.  We do this so we can super compensate and get the best peak we can for State and Western regionals.   This being said it is more important than ever to eat really good food, drink water or green tea, and sleep a lot.  Peaking doesn't work if you are sick.   Here is our plan for the week: Monday:  Classic Ski / 10 min. Warm up / 10 min. Start and Finish Practice / 1:00 Over Distance Tuesday:  Skate Ski / 1:15 Over Distance  Wednesday:  Classic Ski / 1:15 Over Distance with 6 x 10 sec. Leg Speeds Thursday:  Waxing / 30 min. Run or 45 min. Active recovery Ski   Friday:  Travel to Lander / Leave at 5:30 am / Noon Start / 5k Classic Saturday:  Noon Start / 7.5k Skate  

At this point in the season, you will see us start to cut back on our training hours a bit, shorten up intervals and talk a lot more about tempo and quickness!  It is really important not to add on extra new training right now, it will not make you faster, it will only make you tired.  Lastly, at this point in the season, almost all of you have gotten to do some racing.  You have probably had some results you were happy with and some you were not happy with.  Holly Brooks does a great job in this Nordic Team Solutions video on teaching us what to do if we are disappointed in a race result. Please take a few minutes to check out this video: Here is the training for the week: Monday AM:   30 min. Run On Your Own! Monday:   Skate Skiing / 30 min. Warm-up / 45 min. Riding the Glide Drills / 10 min. Cool Down  Tuesday:   Classic Skiing / 20 min. Warm-Up / 6 x 2 min.  Gravity Intervals / 10 min. Cool Down Wednesday AM:   30 min. Run On Your Own! Wednesday:   Skate Skiing / 1:15 Over Distanc

There are going to be a few changes in practice this week.  We don't have school Monday or Tuesday and Monday we do not have practice!  However, if you can get a ride up to Happy Jack and can help shovel it would be much appreciated!   Also!  We have our home race this week!  It will be just a one day race on Saturday.  We are planning a 7.5k Skate race.  Monday AM:   30 min. Run / On Your Own! Monday:   Meet at Happy Jack at 3:45 pm to shovel!  This is optional but we would love your help! Tuesday:   Meet at the Ski Room at 3:45 / Skate Skiing / 20 min. Warm-Up / 5 x 3 Natural Intervals / 10 min. Cool Down Wednesday:   30 min. Run / On Your Own! Wednesday:   Classic Skiing / 1:20 Over Distance with 20 min. of double pole  Thursday:   Skate Skiing / 1:15 Pre - Ski the Race Course and Race Strategy  Friday:   Waxing / 30 min. Run or 45 min. Ski  Saturday:   Leave for Happy Jack at 9:00 am / Race start Noon / 7.5k Skate  Sunday:   Day Off!

Great job to everyone who raced in Casper this weekend!  It was so fun to see you race.   I am starting to realize that not all of you have gotten to see the new race schedule for this season.  Here is our 20 - 21 Race Schedule . Also, this is the time in the season where self care becomes really important.  When you race, your immune system can take a hit.  It is so important this year and always to do everything you can to boost your immune system.  Please check out these nutrition tips  put together by my sister and SNOW.  There is so much to learn about nutrition to help you keep from getting sick! Here is the training for the week: Monday AM:   30 min. Run on Your Own! Monday:   Skate Skiing / 30 min. Warm-up / 45 min. 555 and 333 NTS's  Transition Drills  / 10 min. Cool Down  https://youtu.be/w9TXYTYqKjg Tuesday:   Classic Skiing / 20 min. Warm-Up / 4 x 4 Hill Resistance Intervals / 10 min. Cool Down Wednesday:  30 min. Run on Your Own! Wednesday:   Skate Skiing / 1:20 Over

 Welcome back, skiers!   I am so stoked to get back into training with you and get our race season underway!!!   Up until now, we have been working on building our base/endurance.   Now we are going to start working more on our speed!  Because we are doing more speed it means we will be doing more Intensity workouts such as intervals and time trials.   Monday AM:   20 - 30 min. Run / On your own   Monday PM:   Classic Skiing / 30 min. Warm-Up / 45 min. Andy Newell's Double Pole Progress  Drills / 10 min. Cool Down Tuesday PM:   Skate Skiing / 20 min. Warm-up / 2 x 8 Intervals / 10 min. Cool Down  6pm, Core & Yoga!  Zoom Link :  uwyo.zoom.us/j/577505810 Wednesday AM:   20 - 30 min. Run / On your own Wednesday PM:   Classic Skiing / 1:15 Over Distance Ski  Tuesday PM:   Skate Skiing / 30 min. Warm-up / 40 min. 666 Technique Drills / 10 min. Cool Down  6pm, Core & Yoga!  Zoom Link :  uwyo.zoom.us/j/577505810 Friday AM:   20 - 30 min. Run / On your own Friday:   Waxing / 30 min